Osteopenia

[tctrek]

So when they say do weight bearing exercise, is any exercise using weights ok? Like circuit training, squats, lunges? I have osteopenia in my hips -- what sort of exercise is good for that? I do drink milk, eat yogurt and take Calcium/Vit D supplements and I do a somewhat standard strength routine a few times a week. Is that enough?

[Crankin]

Well, I have a somewhat skeptical attitude that osteopeinia is not real. I found out I had it over ten years ago. I've been taking calcium for 25 years, been exercising for longer, mostly impact for the majority of the time. I couldn't take Fosomax and was on Evista on and off for 3 years. I stopped taking it because of the side effects. I've lost 10% of my bone density in my spine in the last 3 years; no amount of calcium has helped. Both my mom and grandmother had this. I am thin and Caucasian, both apparently risk factors.
Right now I am waiting to discuss the results of some tests to make sure I am an OK candidate for Reclast. I am praying I can take this treatment without problems, because I don't want to be on my way to becoming my grandmother, who lost 3-4 inches in height and never was the same after she fractured her hip. I'm extremely conscious of what could happen when I am riding, x country skiing, or even just walking on the icy snow. It's not going to stop me from doing this stuff, but it's making me even more cautious than usual.

[KnottedYet]

Crankin, you would be a prime example of where the doctor should be talking about drugs for the first option: as a patient you have risk factors and a family history, so your test results would just add to the data. (treating the patient)

As opposed to quite a few women who have no history and low/nil risk factors, and the only data is the test result. (treating the test) These are the women I want to see get set up with exercise programs and nutritional guidance. I really like working with these women, often they've not been very active and have poor kinesthetic awareness. We have fun, I love opening up the world of activity to someone.

Good luck with the Reclast, and stay active!

[Trek420]

Knott and all, aren't cyclists more at risk (unless we cross train) because of a lack of weight bearing?

[Cataboo]

Crankin, in addition to what Knot said - it sounds like they've actually tested your spine for bone loss, as opposed to testing your wrist or heel and inferring your spine must have issues like the article was talking about. I'm assuming your test is more accurate.

[Bike Chick]

Knott and all, aren't cyclists more at risk (unless we cross train) because of a lack of weight bearing?

That's what I was told by my doctor. She said it does nothing for bone density and that I needed to start walking and/or weight lifting in addition to cycling.

[Crankin]

I had the regular Dexa scan for bone density. I've had one every 2-3 years since about 1998. Any other test would be a "rip off" in my opinion.
I agree that for most people, getting them off of their *sses and moving, along with dietary changes is the best thing. Knott, if you can get anyone to do this, you are a saint. I am in the process of planning a beginning fitness class for my psychiatric clients; the level of unhealthy behaviors is astounding...

[indysteel]

That's what I was told by my doctor. She said it does nothing for bone density and that I needed to start walking and/or weight lifting in addition to cycling.

Your doctor is correct. Running, walking, weight lifting, kickboxing, step aerobics, and the like are "weight bearing." You're essentially bearing the weight of your own body to resist gravity. I'm not aware of exercises that you can do to target any specific area, but I'll defer to the PTs to answer that one. I would also suggest doing something like yoga that helps you with balance.

[Trek420]

Not a PT, no medical training, blah blah blah but clarification on the kickboxing. It's a great aero workout but kickboxing itself has no impact.

Make sure your class includes work with the heavy bag.

[michelem]

I, too, was diagnosed years ago (in my mid-20's, via DEXA imaging). I'm one of those people who is up-front with my docs and say from the beginning that meds are a very last resort. They don't always like that attitude, but they can work with me on my terms or I'll go to someone else who will.

I, too, have the genetic pre-disposition for, plus family history of osteoporosis. Something I've added to the arsenal in just the past couple of years is LOTS of vitmain D supplementation. For whatever reason, I'd never had my d levels tested before, but this new doc ordered that right away. Turns out, that in all her years of practice, she'd never seen a patient with lower d levels than mine. I guess that's what hyper-vigilant sunsblock application will do to a gal!

Without going into too much detail (if you want it, ask, and I can give ya plenty!), this doc has taught me that nutitionally, there's more to it than calcium. In order for the calcium to be absorbed and utilized properly, there has to be an adequate amount of d. Also, not too much protein, especially animal protein. And, not too much sugar (that's a tough one for me! I've been known to eat straight, refined sugar by itself!).

And, the all-important weight-bearing exercise.

DEXA results have remained steady (no further bone loss) . . .